WARMUP
row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps
3 rds: 30' banded moster walk (side to side) + 5 back squats + 3 front squats
15 min 5 cal bike, 5 pull ups, 10 pushups, 15 air squats
3 rds: 10 bridges, 10 hollow rock, 10 arch ups
